Conditioning:
Partner WOD*
“Slack-eyed Saturday” (edited)
Buy-in:
100 Double Unders
…then
20 Chest-2-Bar Pull-up
40 Wall-Ball Volleyball Throws @ 8′ (20/14)*
Run 800m
40 GHD Sit-ups
40 Shoulder Press (65/45)*
40 Overhead Squats
Row 800m
40 Kettlebell Swings (53/35)
40 Push Press
40 Front Squats
Run 800m
40 Plate-facing Burpees
20 Handstand Push-ups
For Time
Compare to Saturday, 21 February 2015
…Rest 2 minutes
Strength Sellout:
Find 1-rep max (10:00 cap)
Hang Power Clean
For Score
(team total)
*Equal work. One partner working at a time. Tag between exercises.
Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 16 lb ball.
Use the same weight for each of the weighted exercises
Mobility:
Hip Capsule – 1:30/side
Overhead w/ External Rotation Bias – 1:30/side
Quad Smash – 1:30/side
Post time, max load, and experiences to comments
Partnered with the Janimal
23:00 co-ed Rx
35 seconds slower than last time, but last time was all rowing. This time it was screwed to the longer side.
SWOD:
145 – Jana
265 – me
410 – total
That is a 12 lb increase
Jana ended up getting 150, and I got 270 (new PR), but not in the time cap.
Fun class this morning!!
That was fun. I liked mixing up the run and row
Good work on all the PRs
I hope you meant skewed
Bahaha!! Posted from phone, and auto-correct got the best on this one.
CWOD: Partnered with Grant. Rx except I did banded C2B. We had two sets of penalty burpees for hitting the bar on the WB toss. 30:14
SWOD: 115# for me (12# PR) + 205# for grant = 320#
I ran 11 miles before Crossfit and could definitely feel it. My legs were toast.